Ideas for foods for pre & post work outs.


A Run or Bike Ride (90 minutes or more)

  • Preworkout: High-protein smoothie: Mix two scoops protein powder, 8 to 10 ounces water or milk, approximately 1 cup fruit, a handful of spinach, and 2 tablespoons nuts, seeds, nut butter, and half an avocado.
  • Postworkout: Two to three hard-boiled eggs and a banana.

Sprints and High-Intensity Interval Training

  • Preworkout: Two fist-size servings of greens and veggies, half an avocado, and one to one-and-a-half palm-size portions of protein (eggs, chicken, beef, fish, or beans). Add a fist-size piece of fruit for extra carbohydrates.
  • Postworkout: One scoop of BCAAs or whey protein mixed in 8 ounces water. (Whole foods can be difficult to digest right after a HIIT workout, making liquid proteins a good option.)

Lower-Rep Strength Training (five to eight sets of five to eight reps)

  • Preworkout: Grilled chicken breast with two fists of broccoli, or a high-protein smoothie as described above.
  • Postworkout: 1 cup plain yogurt with 1 cup fruit and 2 tablespoons granola.

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Keep moving your body loves you for it!

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